Mussels may not always be the star of your shopping list, but they should be! Not only do they provide a plethora of health benefits, but they are also a sustainable and environmentally friendly food option. If you’re a man over 40 looking for a boost in muscle growth and overall health, then mussels should definitely become a staple in your diet. Here’s why:
A boost for heart health
Mussels contain several nutrients that support heart health. For instance, magnesium helps maintain a normal heart rhythm and calcium ensures that your heart functions properly. Omega-3 fatty acids can help reduce triglyceride and cholesterol levels as well as lower blood pressure. Selenium plays a key role in maintaining heart health and healthy blood vessels. Iron and vitamin B12 assist in the production of red blood cells, and phosphorus helps maintain a regular heartbeat. Vitamin B12, along with vitamin B6 and folic acid, keeps homocysteine levels in check, which can damage arteries and contribute to atherosclerosis. Additionally, copper helps reduce cholesterol and regulates heart rhythm, while calcium supports heart health and blood pressure maintenance.
Promoting muscle and bone health
Green-lipped mussel oil, which is rich in omega-3 fatty acids, has been shown to be effective in reducing muscle damage and inflammation. It can also increase lean muscle mass and reduce body fat. Mussels are a great source of phosphorus and B vitamins, which aid in healthy muscle contractions. Mussel protein contributes to the building, maintenance, and repair of muscle and connective tissue. Calcium from mussels supports healthy muscle tone and muscle contractions. Mussels also provide excellent levels of minerals essential for bone health, such as calcium, magnesium, zinc, manganese, and phosphorus.
Optimizing brain health
Omega-3 fatty acids are crucial for protecting the brain and cognitive function. Vitamin B12 plays a role in the production of melatonin, which in turn affects sleep, and the manufacture of serotonin, which is associated with feeling calm. Adequate magnesium is necessary to maintain healthy serotonin levels, and low serotonin is associated with depression. Phosphorus is needed to help maintain cognitive function.
Supporting prostate and sexual health
Omega-3 fatty acids, and especially DHA, have been shown to reduce the risk of prostate cancer and prostate cancer cell growth. Omega-3 fatty acids stimulate the release of endothelial nitric oxide, supporting erectile function. Vitamin B12 can improve sperm counts and sperm motility, while phosphorus is a key factor in maintaining erectile function, libido, and sperm motility.
Sustainability and environmental friendliness
Mussels not only provide outstanding nutrition, but they are also sustainable and environmentally friendly. They don’t require feed beyond the nutrients present in the water, as they filter their food from the water, so there’s no need to feed them other fish. Mussels are low on the food chain, which means they contain a minimal amount of mercury – more than 30 times less than large predator fish such as tuna and swordfish. Furthermore, mussels have a rudimentary nervous system, which suggests they do not feel pain, making them a more ethical choice for consumption.
Farmed mussels are a Seafood Watch Best Choice, according to the Monterey Bay Aquarium’s Seafood Watch program. This means that they are harvested or farmed in ways that protect marine life and habitats, both now and in the future.
So, the next time you’re shopping for groceries, don’t overlook the humble mussel. Not only are they jam-packed with nutritional benefits for your heart, muscles, brain, and more, but they are also among the most sustainable and environmentally friendly protein sources available. Make mussels a regular part of your diet, and you’ll be doing both your body and the planet a huge favor.
